Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
21-15-12-9
Cal Row*
*After each set, complete 5 Burpees Over Rower and 35 Double Unders.
Alt Cal Option: 15/12/10/7
(Score is Time)
GOAL: Sprint, baby, sprint. This one should be called “Caffeine & Gasoline” because you should be shot out of a cannon on this one. Reset the rower between each effort but this workout is NOT long enough for any kind of pacing. You need to simply bite down and get after it. The workout is essentially “over” after the round of 15…make sure you don’t fall too far behind in the first (2) sets. You will not be able to catch up.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
15 Jumping Jacks
10 Scap Push-Ups
5/5 SA DB Press
Into…
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Alt. DB Bent Over Row
5 Inch Worms + Push-Up
Strength
Shoulder Press (5×3 @ (31X1))
Tempo Strict Press
5×3 @ (31X1)*
*Keep weight moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 10 MINUTES
MIN 1 – 14 DB Push Press (50/35)|(35/20)
MIN 2 – 7 DB Renegade Rows*
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs
4 DB Push Press
(Score is Rounds + Reps)
*1 Rep of RR = 1 Push-Up + Row L + Row R
KG DB: (22.5/15)|(15/10)
C. STRENGTH / GYMNASTICS
Push Press (5-5-5)
Set 1 @ 65%
Set 2 @ 75%
Set 3 @ 85%
(Score is Weight)
GOAL: Week 2 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.
